KEEPING FIT: Strategies for lifelong power

Fortunately, there are many simple things that we can do to enhance our muscle mass and bone density. Most of these preventive and restorative measures are related to exercise and nutrition.

By Wayne L. Westcott

The Patriot Ledger, Quincy, MA

By Wayne L. Westcott

Posted Apr. 28, 2013 at 12:01 AM
Updated Apr 28, 2013 at 2:54 AM

By Wayne L. Westcott

Posted Apr. 28, 2013 at 12:01 AM
Updated Apr 28, 2013 at 2:54 AM

» Social News

Unless we do regular resistance exercise, the aging process is accompanied by a gradual and progressive loss of muscle tissue known as sarcopenia. As I have discussed in previous Keeping Fit columns, muscle loss results in metabolic slowdown, which typically leads to fat gain, generally referred to as creeping obesity. Obesity is a risk factor for many health problems, including high blood pressure, high blood cholesterol, diabetes, heart disease, stroke, various types of cancer, low back pain and arthritis.

There is an even more direct association between muscle loss (sarcopenia) and bone loss (osteopenia). As bones become more porous, osteopenia progresses to osteoporosis, a serious medical condition characterized by low bone mass and a fragile skeletal system that is at risk for breaking.

Prevention or postponement of sarcopenia, osteopenia and osteoporosis requires proactive steps to maintain muscle mass and bone density as we age. Otherwise, we can lose five to 10 pounds of muscle and 20 to 30 percent of our bone mass every decade of adult life.

Fortunately, there are many simple things that we can do to enhance our muscle mass and bone density. Most of these preventive and restorative measures are related to exercise and nutrition.

With respect to exercise, progressive resistance training is the most effective means for building or rebuilding muscle at any age. Numerous research studies, including our own at Quincy College, have shown that standard strength training increases muscle mass by about one pound per month. Consequently, our exercise program participants add almost six pounds of muscle after six months of strength training.

Other research has demonstrated that regular resistance exercise increases resting metabolic rate by approximately seven percent, which means that the body burns more than 100 extra calories every day at rest in order to maintain activated muscle tissue. Over the course of six months, this additional calorie burn is equivalent to approximately five pounds of fat loss.

One means of enhancing the muscle gain and fat loss associated with strength training is to consume a protein shake after each exercise session. In our 6-month study, this procedure produced almost six pounds more muscle as well as nine pounds less fat on those participants who also reduced their intake of nonnutritional calories.

Just as muscle loss leads to bone loss, muscle gain is associated with bone gain. Many studies have demonstrated significant increases in bone density by participants who performed six or more months of progressive resistance exercise.

In our nine-month study, we combined the strength training program with after-exercise protein shakes, as well as daily calcium and vitamin D supplements. The control group (who did not exercise or change their eating habits) experienced a one-pound decrease in bone density. The group that did strength training (two or three days per week) ingested post-exercise protein shakes, and consumed extra calcium and vitamin D experienced a one-percent increase in bone density.

Page 2 of 2 - Wayne L. Westcott, Ph.D., teaches exercise science at Quincy College and consults for the South Shore YMCA. He has written 24 books on fitness.